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Recharge at Work with Seated Yoga

If you sit anywhere for a long period of time your muscles can become tight and painful. Your mind will tend to focus on your aching neck and shoulders causing distraction. Here are some great yoga poses that will recharge you, body and mind, at your desk.

First of all it’s a good idea to get up and walk around at least every hour. You can just walk around in your office building, up and down halls or stairs. But what really helps me is the yoga practice that I do at my desk. Here is the routine I use:

•Neck Releases
This one feels really good. Practice it by dropping your ear to your shoulder. Then dip your chin towards your collar bone. Drop your chin to your chest. Repeat these movements on both sides and then look over each shoulder. Hold each position for 3 breaths.

•Shoulder Shrugs
This is easy and something that most of us know. Sit up straight in your chair. Draw your shoulders up towards your ears then roll them back and down your upper back. After you have done this a few times roll your shoulders forward and drop down away from the ears. Do as many as you want they feel great.

•Spinal Flex
Sit up straight in your chair placing your hands on your thighs. On an inhale stretch your chest forward, pinch your shoulder blades, lift your head and chin, arch your back.

Exhale and draw your chest into your body rolling your shoulders forward. Draw your navel towards the spine and round your back, drop your head and chin. Continue the forward and back movements 5 times.

•Seated Garland Pose
Sit up straight in your chair with your feet shoulder width apart. Inhale and on your exhale fold forward bringing your hands to drop between both feet. You may have to scoot to the edge of your chair to reach the floor so be careful and don’t let it roll out behind you. Next take your left hand and hold your right ankle, still bending forward. Come back to the middle and repeat on the opposite side. Come back to the middle and slowly sit up.

•Seated Twist
Sit up straight in your chair with both feet on the floor, hip width apart. Take your right hand and place it on your left thigh. Take your left hand and place it on the side of the chair. Twist to the left. Make sure your entire upper body is twisting, not just head and shoulders. Repeat on other side.

•Elbow Circles
Bring your hands on your shoulders and circle your elbows in one direction then switch directions.

•Chest Stretch
Clasp your hands together behind your back. Lift your hands as high as you can away from your back. Draw your shoulders back; lift your head and chest. Hold release and repeat.

•Overhead Arm Stretch
Clasp both hands together in front of you. Then turn your hands so the palms are facing up towards the ceiling. Reach high with your arms. Lift your face forward. Release and repeat.

When you have completed all or some of the poses, you will also want to make sure your mind is relaxed also. Close your eyes,sit still and concentrate on your breath for two - three minutes. When you’re finished take a large inhale and blow it out forcefully.

These are simple stretches and you should aim to hold each one for 5 full breaths. I hope they will make you feel “relaxed and recharged”. You will find that you can do them anywhere such as in an airport, as I did recently. When I finished the lady next to me asked “well, do you feel better now”. I answered “I certainly do”!

Always check with a medical professional before starting or changing any exercise routine. Be happy, be healthy.

Click here to check out my EBOOK~~Exercise Basics





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Content copyright © 2013 by Terri Johansen. All rights reserved.
This content was written by Terri Johansen. If you wish to use this content in any manner, you need written permission. Contact Terri Johansen for details.



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